Saturday 11/18


Today we are going to do horizontal push/vertical pull in opposite of yesterday. For the bench press, the weight should be the same for all working sets. I want you to take 5 minutes to work up to your working weight.

A: Incline Bench Press (4x10; Tempo 21X1)

Every 2 Minutes x 4 Sets (8 Minutes) 10 Reps w/ 21X1 Tempo @ Challenging Load

B: Ring Pull Up (4x5-6; Tempo 21x2)

Every 90 Seconds x 4 Sets (6 Minutes) 5-6 reps w/ 21X2 Tempo If you can pull to your chest do it. If you cannot do a ring pull-up do ring rows but make sure they are challenging!


Today we are going to do a grinder workout. The goal is 25-30 minutes of work here. I want you to use a weight for the push press that you can complete 8-12 reps at a time. To modify the double unders you can cut the reps or complete single unders (100 SU + 15 burpees)

Metcon (Time)

4 Rounds: 25 DB Push Press (35/25) 50 Calorie Row 100 Double Unders

Accessory Work

3 Rounds: 15 Second Ring Support Hold 10/Side Wall Facing Shoulder Taps Rest 60 Seconds


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